More and more people are noticing that they are spending far too much time with a smartphone in their hand. Psychotherapists and addiction researchers warn that excessive phone use can affect relationships, sleep, concentration and overall emotional wellbeing.
Specialists explain that many apps are deliberately designed to hold the user’s attention for as long as possible: notifications, bright visual effects and a system of “rewards” in the form of likes, new followers or funny videos all play a part. This keeps the brain in a constant state of anticipation for a new stimulus.
Psychotherapist Hilda Burke, author of the book “The Phone Addiction Workbook”, says that more and more of her clients link prolonged phone use with a worsening mood, a sense of emptiness and guilt about “wasted time”. She advises making smartphone use more mindful and moving from the passive “I just picked up my phone” to a conscious choice about why exactly you are opening it.
Professor of addictive behaviours Marcantonio Spada points out that technological addiction shares features with other types of addiction: there is both positive reinforcement (pleasant emotions) and negative reinforcement (an attempt to escape from problems), as well as the constant expectation of new stimuli.
Experts suggest a number of practical steps that can help reduce screen time.
1. Track your screen time
Android smartphones and iPhones have built-in tools for monitoring usage – Digital Wellbeing and Screen Time. They show how much time you spend in individual apps and allow you to set limits by duration or time of day.
Spada cautions against excessive monitoring, which can trigger additional anxiety, but acknowledges that occasional reminders about spending too long on your phone can serve as a useful “wake-up call” and help you grasp the scale of the problem.
2. Schedule screen-free periods
Hilda Burke recommends a practice she calls “waiting training”: short periods of time when the phone stays at home, is switched off or is kept out of reach. She started with short walks without a smartphone and later introduced a completely “screen-free” Sunday.
On such days she turns off mobile data: calls remain available, but messaging apps and social media do not distract her. Instead of constant notifications there is face-to-face communication, walks and observing nature. According to the psychotherapist, over time this stops feeling like a restriction and starts to bring a sense of rest.
3. Change your lock screen and turn off unnecessary notifications
Another tip from Burke is to set a lock screen image that reminds you what you could be doing instead of aimless scrolling: a photo of a loved one, a pet, a place you dream of visiting, or an activity you want to develop.
It is also helpful to review your notification settings and keep only those that are genuinely important – for example, calls or SMS. Promotional messages, delivery service offers or constant reminders from social networks often simply provoke unnecessary feed-checking.
4. Make the screen less appealing
Many apps are designed with bright colours and effects that grab attention. In the Android and iOS settings you can switch on a “black and white” screen mode. This reduces the visual appeal of content and, according to Spada, “lowers the level of stimulation” from the device.
Some users also choose simpler wallpapers, remove unnecessary widgets from the home screen or move “problem” apps into a separate folder so they are not visible immediately after unlocking.
5. Keep your phone at arm’s length
Specialists advise against keeping your smartphone constantly within reach, especially in the bedroom. According to Spada, active use of interactive technologies in the evening can worsen sleep, so he himself stops any such activity after 19:00.
If it is not possible to remove the phone from the room entirely, it is worth at least placing it two or three metres away from the bed. In that case you will still hear an important call, but the idle urge to “check something in the feed” becomes less likely.
Additional tools and approaches
Some people use simple physical “reminders” – for example, an elastic band wrapped around the phone, which makes you pause and think before unlocking the screen.
Others turn to dedicated apps that help limit time on social media: they can block certain programmes, remind you to take breaks and “reward” you for periods without your phone. There are both paid services and free ones that operate on voluntary contributions.
Another option is special devices or accessories that physically make it harder to access “addictive” apps, or switching to a simpler phone with basic call and SMS functions. However, experts warn that completely giving up a smartphone is not suitable for everyone and requires a willingness to change your usual way of communicating and everyday routines.
Short “digital detoxes” are also becoming popular – trips or breaks without gadgets, where phones are handed in or switched off for a certain period. Psychologists note that a few days without a screen can show just how much calmer you can feel without constant notifications. At the same time, to maintain the effect, it is important to change your daily habits after returning, rather than immediately slipping back into your old routine.
Specialists emphasise that there is no one-size-fits-all solution, but even small steps – cutting down notifications, planning “quiet” hours without your phone, moving the device further away from the bed – can already noticeably reduce screen time and improve your wellbeing.